October 15th, 2016

Gymnastics
A. Handstand Walk work (zigzags, backward, lateral) – 5 minutes
B. L-Sit; accumulate 2 minutes

Strength
A. Clean Pull off Blocks; 80%x3, 90%x3, 100%x3, 110%x3
B. Split Jerk; 50%x2, 60%x2, 70%x2; 80%x2; 85%x1x2
C. Bench Press x 5×3

Conditioning
2 Minute Run @ 80% max
1 Minute Run @ 85% of max
30 Second Run @ 90-95% of max
Rest 2 minutes
x 4 rounds

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One Comment

  1. Coming to you live with Jake from Crow Hill Crossfit! An awesome gym in Brooklyn.

    A. Done. Fooled around with free standing HSPU too
    B. Accumulated
    C. Done: 205,230,255,275
    D. 135,155,185,205,215
    E. 165

    Runs: done.

    Feeling a bit beat up and sore from all the driving but this trips been a ton of fun with my good buddy Jake!!!! (Mrs. Marconi text)

    Liked by 1 person

    Reply

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